Minimal Morning Mobility Routine - 4 Minutes, Full Body

Step-by-Step Morning Mobility Routine

Part 1: Daily Routine (Can be done on your busiest days)

1. Warm-Up with Shoulder Circles

   • Start with hands on the floor, shoulder-width apart, shoulders over hands, and hips over knees.
   • Drop to one side with your stomach down, then switch to the opposite side and push up.
   • Push to the side, away from the ground, keeping your arms locked out and making big circles.
   • Hold each side for 30 seconds.

2. Hip Flexor Stretch

   • Drop down with hands on the floor, shoulder-width apart, and hips over knees.
   • Squeeze the butt, chest up, and pulse forward while squeezing the butt.
   • Focus on this movement for a minute.

3. Deep Squat

   • Go into the deepest squat you can perform, then step forward and return to the squat position.
   • Continue this movement for a minute, gradually going deeper into the squat.

4. Hip Opener Stretch

   • Drop down, pushing away from the ground, and open up your body while looking towards the ceiling.
   • Hold this position for 30 seconds.

5. Side Stretch

   • Adjust the position of your foot for comfort.
   • Open up on the side of the leg, taking the chest over the top of the shin, and hold for 30 seconds.

Part 2: Extra Time Routine (For when you have more time)

1. Three-Point Bridge

   • Rotate your hips back and down to bring your chest up.
   • Lift your hips up while pushing down and through, focusing on external rotation of the arm.
   • Hold this position for about 30 seconds.

2. A-Frame to Squat Movement

   • Practice transitioning from the A-Frame position to a deep squat for mobility improvement.

3. Additional Movements

   • Explore other movements mentioned in the video for a more comprehensive routine.

Additional Tips:

• Adjusting Time: You can modify the duration of each movement based on your comfort level and time availability.
• Wrist Pain: Rotate your fingers slightly to the side to alleviate wrist discomfort.
• Routine Frequency: Aim to do this routine daily for optimal results, but adjust based on your schedule.
• Posture Improvement: Check out tutorials on squatting to enhance your squatting technique.
• Morning Routine: Consider incorporating this mobility routine into your morning routine for a great start to your day.

Remember to listen to your body and adjust the movements as needed. Consistency is key, so try to stick with this routine for improved mobility and overall well-being.